Friday 9th of February 2018 – February 9, 2018


Friday 9th of February 2018

Movement Prep
3 Rounds

12/9 Calorie SPRINT
5 Each Leg, Box Step Up Tempo Lower
10 Slam Ball Slams
5 Kettlebell Push Press

Strength & Conditioning
Metcon (AMRAP – Reps)
7 Minute AMRAP

Turkish Get Up’s 24/16

Must alternate arms, each rep

Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Performed as 10 alternating OH Lunges

Extras
Metcon
4 Rounds for quality of

15 GHD Sit-Ups
15 GHD Back Extensions

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